I Carboidrati
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I carboidrati sono la prima fonte di energia che il nostro corpo utilizza. In media 1g fornisce 4 kcal. Di queste calorie il 10% viene utilizzato dall’organismo per digerirle e assorbirle, quindi possiamo dire che 100kcal di zuccheri in verità sono 90 kcal. Sono detti anche glucidi, nei muscoli si trasformano in glicogeno (la benzina dei nostri muscoli), servono per dare energia e concentrazione.
Il nostro cervello ha bisogno di almeno 120g al giorno di glicogeno, io consiglio di non scendere mai al di sotto dei 100g al giorno, vedo spesso palestrati che non toccano un carboidrato da settimane per dimagrire, li vedi stanchi, con le occhiaie, nervosi, ha senso per una persona che vuole solo mantenersi in forma?
Il fabbisogno di carboidrati per un atleta è di 8-10g per ogni kg corporeo, per un amatore che svolge attività moderata 5-6g per ogni kg e per un sedentario 3-5g per ogni kg. Bisogna preferire gli zuccheri composti (pasta, pane, riso, cereali, mais) rispetto a quelli semplici che sono molto presenti nelle merendine (saccarosio, lattosio, maltosio, glucosio). I carboidrati stimolano maggiormente l’insulina rispetto a proteine e grassi.
I carboidrati sono inoltre fondamentali nel combattere l’ipotiroidismo. Chi soffre di questa patologia non deve assolutamente eliminare i carboidrati oppure attuare diete zero carbs come quella chetogenica.
Che cos’è l’insulina?
L’insulina è un ormone che ha il compito di abbattere gli zuccheri nel sangue e portarlo ai muscoli. Un soggetto diabetico avrà problemi con questo ormone, e così avrà una iperglicemia (troppi zuccheri nel sangue). Troppa insulina al contrario causa stanchezza e vertigini. Quando si mangiano zuccheri rapidi si scatena una reazione, l’insulina abbatte gli zuccheri nel sangue, così non essendocene, viene voglia di zuccheri altrettanto rapidi, creando un circolo vizioso. Per questo dobbiamo preferire zuccheri a basso indice glicemico.
Questo ormone stimola il GH, ed è importantissimo per l’aumento di massa muscolare, quindi se sei uno sportivo hai bisogno dei glucidi! Ma facciamo un passo indietro, vediamo cos’è l’indice glicemico?
L’indice glicemico
L’indice glicemico è la capacità di un alimento di influenzare la glicemia, più è alto e maggiore sarà la velocità di assimilazione:
TABELLA INDICE GLICEMICO ALIMENTI
| IG ALTO >70 | Val. | IG MEDIO <69 >51 | Val. | IG BASSO <50 | Val. |
| Glucosio | 100 | Grissini | 69 | Riso integrale | 50 |
| Patate bollite | 96 | Gnocchi di patate | 68 | Crackers | 49 |
| Riso | 89 | Ananas | 66 | Marmellata d’arance | 48 |
| Riso soffiato | 87 | Cous-Cous | 65 | Pasta all’uovo | 46 |
| Miele di acacia | 87 | Melone | 65 | Succo d’arancia | 46 |
| Corn Flakes | 81 | Muesli | 64 | Uva | 46 |
| Pizza | 80 | Zucca | 64 | Biscotti d’avena | 45 |
| Pane senza glutine | 77 | Barretta di cereali | 61 | Muffin | 44 |
| Cereali in fiocchi al cioccolato | 76 | Biscotti | 61 | Mandaranci | 43 |
| Pasta di riso senza glutine | 74 | Kiwi | 58 | Fragole | 40 |
| Pane integrale | 72 | Spaghetti | 58 | Mele | 39 |
| Pane bianco | 72 | Saccarosio | 58 | Riso parboiled | 38 |
| Anguria | 72 | Pane di segale | 58 | Fagioli | 37 |
| Pane all’olio | 72 | Riso basmati | 58 | Ceci | 36 |
| Popcorn | 72 | Patatine in busta | 54 | Carote | 35 |
| Banana | 70 | Piselli | 54 | Orzo | 35 |
| Grano saraceno | 54 | Albicocche | 34 | ||
| Pasta ripiena | 53 | Arancia | 33 | ||
| Bastoncini di crusca | 30 | ||||
| Lenticchie | 29 | ||||
| Ciliegie | 22 | ||||
| Yogurt | 19 | ||||
| Latte intero | 11 | ||||
| Noccioline | 7 |
Pane e pasta di grano duro hanno indice glicemico più basso, la cottura però alza questo indice, quindi sarebbe da preferire una pasta al dente rispetto ad una pasta scotta. Le fibre rallentano l’assorbimento degli zuccheri, dunque se un frutto ha indice glicemico alto non è dannoso come ad esempio una merendina. Abbiamo visto la tabella degli alimenti prima, ma come si calcola questo indice sugli alimenti?
Va calcolato sul peso dei carboidrati degli alimenti, non dal peso dell’alimento, mi spiego meglio. Ad esempio l’anguria ha un alto indice glicemico, ma è ricca di fibre e di acqua, solo l’8% del suo peso è carboidrati! Quindi la glicemia sarà irrilevante e il calcolo sarà dunque il seguente su 100g: 100gX8g/100= Indice glicemico 8! Un valore molto basso, ecco perché sarebbe più corretto parlare di Carico glicemico!
Ci sono alimenti che alzano l’insulina senza alzare la glicemia, questi sono ad esempio i latticini, permettendo all’insulina di assimilare grassi e carboidrati. Ma non spaventiamoci, limitiamo i latticini si, ma non dobbiamo allarmarci inutilmente.
1g di carboidrati trattiene 3g di acqua, ecco perché quando mangiamo un piatto di pasta ci sentiamo “ingrassati”, non è assolutamente grasso, è acqua e questa acqua verrà poi eliminata, quindi tranquilli! Inoltre il sodio (sale) gioca un ruolo fondamentale per l’assimilazione dei carboidrati, senza di esso l’assunzione sarà ridotta.
Si preferisce il riso alla pasta non perché come si vocifera, faccia meno ingrassare, ma semplicemente perché è più digeribile e a parità di peso il riso gonfia, creando dunque più sazietà, ci sembrerà dunque di mangiare di più.
Per gli sportivi quando assumerli?
Prima di allenamento o di una gara bisogna assumere zuccheri a rilascio lento e a basso indice glicemico. Dopo allenamento i muscoli saranno svuotati di glicogeno e necessitano di zuccheri a rapido rilascio con alto indice glicemico, sfruttando i poteri anabolici dell’insulina. Ecco perché ad esempio si consiglia prima dell’allenamento (dipende anche dall’orario) del pane integrale con una mela, e dopo l’allenamento succo di frutta con una banana, parlando di carboidrati.
Gli zuccheri rapidi possono essere di grande aiuto durante certe attività sportive intense (>2 ore). Tutto dipende dal motivo per cui ingeriamo zuccheri. Per quando abbiamo bisogno degli zuccheri nel sangue? Ricordiamoci che stiamo parlando di endurance, è ovvio che se devo giocare una partita di calcio non ha senso assumere zuccheri durante la gara, perchè è sufficiente il glicogeno dei nostri muscoli, la partita dura solo 90 minuti. Se sono un maratoneta o un ciclista il discorso è diverso e un mix di glucosio (60 grammi) e fruttosio (30-60 grammi) può aiutarmi.
Durante gare di lunga durata come ad esempio le maratone, si consigliano bevande con pochi zuccheri a rapido rilascio, la quantità varia in base al consumo che si avrà in gara e sarà dai 30 ai 120 grammi (molto soggettivo), in quanto la capacità di assorbimento dell’intestino in media è di circa 1 grammo al minuto. Un quantitativo superiore causerebbe solo fastidi intestinali. Fino a poco tempo fa si credeva che durante le gare non bisognasse assumere zuccheri rapidi per via del picco glicemico, nuovi studi invece dimostrano che durante l’esercizio fisico l’adrenalina causa un calo dell’insulina e anche ingerendo grandi quantità di carboidrati veloci non ci sarà nessun picco glicemico.
La “velocità” dei carboidrati dipende dalla velocità di digestione, un carboidrato veloce viene digerito e assorbito velocemente a livello intestinale e fuoriesce dal fegato rapidamente. Un carboidrato lento viene digerito e assorbito più lentamente. Non sempre i carboidrati veloci sono semplici, e quelli lenti complessi!
I carboidrati lenti provocano ridotti picchi glicemici e di conseguenza minori picchi insulinici e sono: fruttosio, galattosio, trealosio, amilosio e isomaltulosio. Forniscono energia per un periodo più lungo e vengono smaltiti per 0,6 grammi al minuto. I carboidrati veloci sono: glucosio, sucrosio, maltosio, maltodestrina, amilopectina. Forniscono energia per un periodo più breve e vengono smaltiti più rapidamente per 1 grammo al minuto e anche di più, fino ad arrivare a 1,75 grammi al minuto!
La glicemia si alza in 40-60’, ecco perché gli zuccheri rapidi prima di una competizione sono sconsigliati (anche qui però il discorso deve essere: che gara? Se stiamo parlando di una partita di calcio è corretto, non c’è l’adrenalina che inibisce l’insulina, avremo un picco quando l’arbitro sta facendo l’appello, oppure avremo a disposizione gli zuccheri quando la partita sta per finire se assumo gli zuccheri prima di entrare in campo. Se stiamo parlando di sprint sui 100 metri invece può essere utile assumere zuccheri rapidi un ora prima della corsa).
Dopo un’attività intensa, bisogna rifornire il corpo prima di tutto con glucidi (non importa se veloci o lenti), 0,7-3g per ogni kg di peso corporeo, ogni 2 ore, di questo passo in 24 ore il glicogeno muscolare sarà ripristinato.
L’importanza di una buona massa muscolare
E’ un po’ complesso come argomento, ho cercato di semplificarlo al meglio, vi riporto solo un ultimo concetto: un kg di massa muscolare, aumenta il metabolismo di 24 kcal circa, che è davvero poco ma meglio di niente. Questo chiletto di muscolo permette però a grassi e zuccheri di andare a nutrire quest’ultimo, evitando così di accumularsi in grasso.
Ecco l’importanza di avere una buona massa muscolare, ecco perché avviene il dimagrimento. Mentre lunghe camminate sono destinate a fallire sul lungo periodo, l’allenamento con i sovraccarichi ti permetterà di mangiare questi maledetti carboidrati senza andare ad accumulare grasso (entro i limiti), tenendo sotto controllo glicemia, insulina e trigliceridi.
I carboidrati fanno ingrassare?
I carboidrati fanno ingrassare! La pasta fa male! Mangiata a cena fa ingrassare ancora di più! Questa è la convinzione comune, ma è realmente così? Ovviamente no e queste teorie farlocche sono smentite da numerosi studi scientifici. 
Non mi stancherò mai dire che i carboidrati sono essenziali per il nostro corpo. Quello che fa male è l’eccesso, così come un eccesso di proteine, di grassi, tutto fa ingrassare se assunto eccessivamente. Anche un eccesso di acqua fa male, lo abbiamo visto nell’articolo che un’atleta che partecipò alla maratona di Boston morì per un eccesso di acqua.
Dobbiamo avere l’intelligenza di capire che è sbagliato limitare al minimo un macronutriente perché secondo alcuni “fa ingrassare”. I carboidrati non fanno ingrassare! In questi anni i carboidrati sono vittima di gravi accuse, dovute al fatto che si confonde l’eccesso con l’assunzione corretta. Oltretutto tutte queste teorie non trovano base in nessuno studio scientifico, non possiamo credere a qualsiasi cosa perchè me lo ha detto mio cugino o un mio amico. Ormai abbiamo i mezzi per verificare qualsiasi notizia, facciamolo che sia per il fitness, per la politica o per qualsiasi argomento!
La teoria del privarsi di carboidrati la sera deriva da questa idea: “non facendo nessuna attività sportiva, questi zuccheri si trasformano in grasso perché non verranno usati come fonte di energia”. Noi abbiamo visto però che il dispendio energetico che abbiamo durante il sonno è lo stesso di quello che abbiamo durante una giornata al pc.Un’altra cosa che abbiamo visto è che quello che ci fa ingrassare è l’eccesso CALORICO! Ovvio, bisogna fare attenzione anche a bilanciare i macronutrienti nel modo più adeguato, ma è il quantitativo nella giornata e nelle settimane a fare la differenza ai fini estetici (stiamo parlando di perdita di kg, i bodybuilder utilizzano tecniche differenti nel periodo che precede la gara). Sul quando assumere un determinato macronutriente invece dipende da quando ci si allena e dal tipo di obiettivo. Se vogliamo energia o se vogliamo nutrimento post allenamento.
Migliorano il sonno
I carboidrati la sera portano una serie di benefici. Soprattutto per chi fatica a prendere sonno perché causano sonnolenza e favoriscono il rilascio di seratonina (è l’ormone del “buon umore”, rilassa e aiuta il sonno). Diminuirà la fame sicuramente, e avremo un calo del cortisolo (l’ormone dello stress, antagonista dell’insulina), con un aumento dell’insulina avremo un miglioramento della sensibilità insulinica (il muscolo sarà più reattivo nel prendere i carboidrati come nutrimento). La sensazione di gonfiore che si ha dopo un piatto di pasta abbiamo già visto che è dovuta semplicemente al fatto che vengono trattenuti liquidi, quindi non è grasso (è importante ricordarlo)!Assumerli in base agli allenamenti
Come sempre è tutto soggettivo. Ora non è che dobbiamo ingozzarci di pasta la sera, io consiglio di decidere quando assumere carboidrati in base a quando si è fatto o si farà l’allenamento. Mi spiego meglio, se il mio obiettivo è quello di nutrire il muscolo e mi sono allenato alle ore 18, allora confermo che è preferibile mangiare carboidrati la sera. Se invece mi alleno al mattino alle 10 ad esempio, la mia colazione è già ricca di zuccheri, a pranzo mangio carboidrati, allora la sera forse mi conviene evitare i carboidrati, per un semplice discorso di calorie e di bilanciamento di macronutrienti.Io preferisco dividere la mia quota di carboidrati tra pranzo e cena. Ovvero anziché mangiare solo in uno dei due pasti principali ad esempio 200g di pasta (è soggettivo, io facendo molto sport necessito di zuccheri), preferisco fare 100g a pranzo e 100g a cena. Per un fattore di avere zuccheri ed energia pre allenamento e per un fattore di sonnolenza e per ricaricare i muscoli dopo l’allenamento a cena. E’ tutto molto soggettivo, quello che dobbiamo portarci a casa è che i carboidrati la sera NON FANNO INGRASSARE, è una bufala!
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